1. 11 PowerPoint ® Lecture Outlines prepared by Dr. Lana Zinger, QCC  CUNY Copyright © 2011 Pearson Education, Inc. Personal Fitness

2. Copyright © 2011 Pearson Education, Inc. Physical Activity for Health, Fitness, and Performance A growing number of Americans are sedentary. Sedentary lifestyles are linked to dramatic increases in obesity, diabetes, and other chronic diseases. More than 145 million Americans are overweight or obese, 73.6 million have high blood pressure, 16.8 million have coronary artery disease, 23.6 million have diabetes, and 57 million have pre-diabetes. Physical activity has tremendous health-promoting and disease-preventing benefits.

3. Copyright © 2011 Pearson Education, Inc. Physical Activity for Health, Fitness, and Performance  Physical Activity for Health The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommend that adults under 65 years of age should perform 30 minutes of moderate- intensity activity 5 days per week. The U.S. Department of Health and Human Services recommends 150 minutes of moderate physical activity per week.  Physical Activity for Fitness Physical Activity—bodily movement that involves muscle contractions and an increase in metabolism Exercise—planned, structured, repetitive bodily movement Physical fitness—the ability to perform regular moderate to vigorous levels of physical activity without excessive fatigue

4. Copyright © 2011 Pearson Education, Inc. Physical Activity for Health, Fitness, and Performance  Physical Activity for Performance Programs designed to increase speed, strength, endurance, or specific muscle strength Plyometrics—improves control and speed in changing directions Interval training—improves power and cardiovascular fitness

5. Copyright © 2011 Pearson Education, Inc. Components of Physical Fitness

6. Copyright © 2011 Pearson Education, Inc. Benefits of Regular Physical Activity  Improved Cardiorespiratory Fitness Increased ability of the circulatory system to provide oxygen Reduced risk of heart disease Prevention of hypertension Improved blood lipid and lipoprotein profile  Reduced Cancer Risk Breast and colon cancer  Improved Bone Mass Osteoporosis

7. Copyright © 2011 Pearson Education, Inc. Benefits of Regular Physical Activity  Improved Weight Control Exercise combined with moderate decrease in food intake can help a person lose weight.  Prevention of Diabetes Exercising 150 minutes per week and eating fewer calories and less fat could prevent or delay the onset of type 2 diabetes.

8. Copyright © 2011 Pearson Education, Inc. Benefits of Regular Physical Activity  Improved Immunity Moderate exercise gives the immune system a temporary boost in the production of cells that attack bacteria. Extreme exercise may be detrimental to immune function.  Improved Mental Health and Stress Management Exercise reduces stress levels by accelerating the body’s return to a balanced state.  Longer Life Span Moderate to high levels of activity increases life span by 1.3 to 3.7 years.

9. Copyright © 2011 Pearson Education, Inc. Some Health Benefits of Regular Exercise

10. Copyright © 2011 Pearson Education, Inc. Cardiorespiratory Fitness  Aerobic “with oxygen” Exercise Exercise performed at moderate levels of intensity for extended periods of time increases your heart rate Aerobic capacity (VO 2 max) is the maximum volume of oxygen consumed by the muscles during exercise Components of an aerobic exercise program (FITT) Frequency Intensity/target heart rate Time Type of activity

11. Copyright © 2011 Pearson Education, Inc. Cardiorespiratory Fitness  Determining Exercise Frequency Best improvements seen if one exercises vigorously at least three times a week  Determining Exercise Intensity Target heart rate zone Borg rating of perceived exertion (RPE) scale  Determining Exercise Duration The ACSM recommends that vigorous activities be performed for at least 20 minutes at a time, and moderate activities for at least 30 minutes at a time.

12. Copyright © 2011 Pearson Education, Inc. The FITT Principle Applied to the Health-Related Components of Fitness

13. Copyright © 2011 Pearson Education, Inc. Borg’s Rating of Perceived Exertion (RPE) Scale

14. Copyright © 2011 Pearson Education, Inc. Muscular Strength and Endurance  Benefits of Strength Training Can reduce lower back, joint, and muscle pain Postpones loss of muscle tissue due to aging and sedentary lifestyle Helps prevent osteoporosis Enhances muscle definition and improves personal appearance Boosts metabolism

15. Copyright © 2011 Pearson Education, Inc. Calories Burned by Different Activities

16. Copyright © 2011 Pearson Education, Inc. Muscular Strength and Endurance  Muscular strength —the amount of force a muscle or group of muscles is capable of exerting  Muscular endurance —the ability of the muscle to exert force repeatedly without fatigue  Principles of Strength Development Overload The specificity of training Variation Reversibility

17. Copyright © 2011 Pearson Education, Inc. Methods of Providing Resistance

18. Copyright © 2011 Pearson Education, Inc. Gender & Health Fewer women than men report participating in regular exercise three or more days per week. Levels of testosterone differ Higher VO 2 max in men Women have an average of 25 percent body fat and men have an average of 15 percent. Women have greater hip and elbow flexibility. Men may have higher levels of blood hemoglobin.

19. Copyright © 2011 Pearson Education, Inc. Muscular Strength and Endurance  Strength-Training Elements Exercise selection Exercise order Sets and repetitions Rest periods Exercise frequency  Core Strength Training Strengthens muscles of the deep back and abdominal muscles that attach to the spine and pelvis. It is recommended to do core strengthening activities at least three times per week.

20. Copyright © 2011 Pearson Education, Inc. Flexibility  Flexibility Measure of range of motion Enhanced by controlled stretching  Types of Stretching Static stretching Recommended at least two or three days a week, but daily stretching is optimal  Styles of Exercises that Include Stretch Yoga Tai chi Pilates

21. Copyright © 2011 Pearson Education, Inc. ABC News Video: Twist to Get Fit! Discussion Questions 1.Do you consider Yoga a sport? 2.What overall effects does Yoga have on the body? Does it affect other aspects of health? 3.What may hold a person back from beginning Yoga? 4.Have you tried Yoga? What did you think? | Twist to Get Fit!

22. Copyright © 2011 Pearson Education, Inc. Stretching Exercises to Improve Flexibility

23. Copyright © 2011 Pearson Education, Inc. Body Composition Describes the relative proportions of lean tissue (muscle, bone, water, organs) and fat tissue in the body Exercise can influence body mass, fat mass, and lean mass. Aerobic activities help improve body composition. Many ways to assess body composition Height-weight charts Underwater weighing

24. Copyright © 2011 Pearson Education, Inc. Creating Your Own Fitness Program  Overcoming Common Obstacles to Exercise  Identify Your Fitness Goals  Designing Your Program Choose appropriate and fun activities. Try something NEW! Be specific. Reevaluate goals and action plan after 30 days.  Which factors should you think about as you develop a fitness plan?

25. Copyright © 2011 Pearson Education, Inc. Overcoming Obstacles to Physical Activity

26. Copyright © 2011 Pearson Education, Inc. Creating Your Own Fitness Program  Fitness Program Components Warming up and stretching Resistance training Cardiorespiratory training Cooling down and stretching

27. Copyright © 2011 Pearson Education, Inc. Fitness Gadgets and Equipment

28. Copyright © 2011 Pearson Education, Inc. Fitness Gadgets and Equipment

29. Copyright © 2011 Pearson Education, Inc. Transport Yourself  Active Transportation Getting out of your car and using your own power to get around Reasons to make active transportation a bigger part of your life Adds more exercise into your daily routine. Walking or biking can save you money. You will enjoy being outdoors. Contributes to the reduction of air pollution. Helps to reduce traffic. Contributes to global health.

30. Copyright © 2011 Pearson Education, Inc. Fitness-Related Injuries  Causes Overtraining syndrome Traumatic injuries Overuse injuries  Common Overuse Injuries Runner’s knee Shin splints Plantar fasciitis

31. Copyright © 2011 Pearson Education, Inc. Fitness-Related Injuries  Treatment of Fitness-Related Injuries RICE Rest Ice Compression Elevation  Preventing Injuries Appropriate footwear Appropriate protective equipment

32. Copyright © 2011 Pearson Education, Inc. Anatomy of a Running Shoe

33. Copyright © 2011 Pearson Education, Inc. Fitness-Related Injuries  Exercising in the Heat Acclimate. Avoid dehydration. Wear appropriate clothing. Use common sense.  Three Heat Stress Illnesses Heat cramps Heat exhaustion Heatstroke

34. Copyright © 2011 Pearson Education, Inc. Fitness-Related Injuries  Exercising in the Cold Hypothermia concerns Consider the weather. Wear layers. Hydrate. Exercise with a friend. Prevent muscle cramps.